I've got a cool tip for you to add to your bodyweight workouts.
I have used this in a few different ways, and last week was a tough one but a FUN one 🙂
Oh, before I forget, I just opened the doors to The USC Cert in NJ, check it out HERE
OK, back to the unique bodyweight training tips I wanted to share with you. Check this video below...
Last Thursday I decided to go full blast on push ups. An entire workout committed to cranking push ups, blowing out the upper body, especially the chest, shoulders, tris and abs.
My lats were sore as hell from endless pull ups through the past few days, and, as I always tell people, "train hard AND rest hard."
Otherwise, the gains won't come.
Here's the bodyweight workout in detail:
I did 14 or 15 sets of push ups.
Every push up variation had 4 - 5 working sets, the last push up series had more than 5 work sets, I wasn't counting though, I just KNOW I went above and beyond. That's "Soul Lifting" right there, simply going by feel and focusing on the experience rather than the technical aspect of training.
The push up system went like this:
A) weighted push up variation to submax
B) immediately into plyo push up variations x 5 reps
C) immediately into burn out push ups x 5 reps
I wasn't super strict on exactly 5 reps.
- Here and there the plyos got 4 or 6 reps
- Here and there the burn out sets got 5, 6 or 7 reps
So.... What are the results of ALL these focused bodyweight workouts?
- LESS pain ALL around: Less back pain, shoulder pain, knee pain, foot pain..... the list goes ON and ON.
- LESS mental stress of psyching up and preparing for heavy lifts
- MORE freedom to train any where, any time and any style
- Muscles feel tighter and overall I am more athletic, especially since I'm not constantly walking around with muscle soreness and joint aches / pains.
Take the tip and run with it. Apply this method to various bodyweight exercises, don't be afraid to let go of the barbell for a week or even a month. Try it out and you'll feel healthier and more athletic as well.
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If you enjoy it, please tell your friends on Facebook to sign up & get their copy as well.
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Good shit Zack, I’ll do this next chest workout and let you know how it goes.
Andrew, right on, you can do it solo or hit a heavy lift FIRST, then the bodyweight work!
Eirik Sandvik says
Cool. I`ll give this a try. This will fit well in with contrast training. Thanks for the inspiration, Zach! 🙂
Chris Lyons says
You’ve read my mind. I do similar push-up workouts and I also do weighted pull-up sessions in a similar fashion, where instead of plyo I do a kipping pull-ups after doing weight ones.
By the way, check out my great products on…….kidding